STRENGTH
Back Squat: 3 Rounds @ 100% of 1RM
- 6-4-2 (60-65-70%) R1
- 6-4-2 (65-70-75%) R2
- 6-4-2 (70-75-80%) R3
- 10 Front Squats @ 50% of 1RM Back Squat
- estimate 10-20# under 1RM (round down)
METCON
8 Alt. RFT w/partner
- 5 Box Jumps
- 10 RDL (95/65)
- 15 HRPU
- 20 Plate Sit Ups (25/15)